Strength
Hang Power Clean – 3 Every 75 Sec x 5, 2 Every 75 Sec x 5, 1 EMOM x 5
—Work up to a heavy 3/2/1. Go for a PR if you feel strong. Start @ 70% for your sets of 3.
Conditioning
5 RFT
5 Hang Power Cleans 205/135# (75%)
10 GI Janes
15/12 Cal Assault Bike
WOD Notes: Goal is 13-17 minutes. HPC should feel challenging for 5 reps each round, but unbroken. Pick a bar that’s just above your reach for GI Janes.
Assistance
a) Dips (bar/ring) – 5×10 (weighted = advanced)
b) AB Rollouts (empty barbell) – 6×10 (rest as needed)